SimonaR / PixabayWe’re all guilty of it. We often only have limited time in the day to get to the gym or hit the running trails for our workout. And if you only have any hour to exercise, it’s very tempting to skip the warm up, especially if you’re running late or need to cut your workout short.

Warm Up for Injury Prevention

Your warm up helps prevent injuries. Unfortunately, there are no real human studies that support this claim as no one in their right mind would want to intentionally tear a muscle, all in the name of science. But several animal studies have supported the idea you are less likely to injure yourself if you have spent time warming up.

Warming up raises your heart rate at a slow pace, which reduces the amount of stress on your heart. The increased blood flow to your muscles also increases the flexibility in your muscles and connective tissue, which greatly reduces the chance of a strain, a sprain or another type of injury.

Warm Up for Enhanced Performance

Whether you are a rugby player or just a regular Joe trying to lift weights, enhanced performance is always a good thing. Who doesn’t want to win the game or set a personal best on their dead-lift?

A warm up at a low intensity opens up all your capillaries and increases blood flow to your muscles by over 70%. Additionally, as you move around, your muscle temperature increases, which encourages your red blood cells to release more oxygen in your body.

Warm Up for Mental Preparedness

We often don’t think about the mental side of sports and exercise, but exercise has a profound effect on our mental status. How many times have you gone to the gym in a bad mood and left feeling happy?

While exercising generally makes us happier, we also need to mentally prepare ourselves for sport games and workouts. Warm-ups help us prepare mentally by getting our heads in the game and preparing us to handle the discomfort of running fast or lifting heavy weights.

So next time you’re short on time at the gym, site de rencontre algerien oran don’t skip your warm up! It’s important for you both physically and mentally.

sebastiangauert / depositphotosHow often do you get a massage? Once a week? Twice a year? Never? Massage has many incredible benefits for your body but, unfortunately, most people can’t afford regular massages. Good news! You can give yourself a mini massage every day.

Foam rolling, or myofascial release, is a self-massage technique that can help keep your body happy and healthy. خيار ثنائي فتح حساب تجريبي There are many benefits of foam rolling, so make foam rolling part of your regular health and fitness routine.

What is a Foam Roller?

A foam roller is just what it sounds like: A tube-like device constructed of solid foam. Self-myofascial release, or self-massage, uses a foam roller to alleviate muscle tightness or trigger points that occur in your fascia tissue.

What is Fascia?

Fascia is a very densely woven tissue similar to a spider’s web that covers and interpenetrates every muscle, bone, nerve, artery, internal organ, and even your brain. Up until recently, physicians didn’t think much about this tissue.

While there is still heaps we don’t know about fascia, we do know it plays a significant role in the support and function of our bodies. In healthy bodies, fascia tissue is relaxed and flexible. But, after trauma, like a sports injury or car accident, fascia loses its flexibility and becomes tight and restricted, leading to tightness and pain in your body.

By rolling your muscles across a foam roller, you can help break up the tightness and keep your fascia flexible and relaxed. Not only will it help prevent future fitness-related injuries, but there are numerous benefits of foam rolling for your body.

5 Benefits of Foam Rolling

You may not have heard of foam rolling before or have seen one in a gym or physio office and wondered, “What the heck is that for?” Well, no matter hard weird it might look or the process sound, there are many benefits of foam rolling. Here’s 5:

Break Up Scar Tissue

Chances are you have scar tissue from old injuries throughout your body. You might not remember that fall from your pushbike when you were five years old, but your body does. Scars are tissue adhesions that form in the body after trauma and can affect your skin, muscles, ligaments, tendons, and fascia tissues.

Scars in our fascia tissue can hinder normal movement. Fascia tissue is designed to move smoothly with muscles, but if scars are present, then your movement can be disrupted and limited. Foam rolling places targeted pressure on your fascia and releases trigger points where you’re feeling pain. Eventually, with regular foam rolling, you’ll start to break up the scar tissue and regain normal movement and blood flow.

Improved Blood Circulation

The motion of rolling the foam roller across your various muscles helps stimulate your lymphatic and circulatory systems. In return, you get better oxygen delivery to your cells that helps with recovery and rejuvenation.

Increased Mobility

Your muscles and fascia tissues are designed to be mobile and functional. Unfortunately over time, due to injuries, age, and lifestyle choices, we start to lose mobility. Regular foam rolling sessions can help keep your tissues mobile, which might prevent some old injuries from popping up during your workouts when you thought you were fine.

For example, many runners suffer from injuries like IT Band Syndrome, Plantar Fasciitis, and tight hamstrings. Many of these injuries can be traced back to poor tissue mobility. Foam rolling can help break up these old scars and keep those areas mobile and flexible —a benefit of foam rolling guaranteed to turn a painful grimace into a smile of relief 🙂

Increased Performance

Flexibility can be a double-edged sword depending on your sport of choice. Everyone can benefit from a healthy range of motion of joints and muscle. However, due to lifestyle choices like desk jobs, a majority of people do not have full range of motion. The more flexible your muscles are within the normal range of motion, the more power they can produce.

To increase your range of motion, foam roll before you begin your workout. Skip the static stretching that you were taught in gym class because research studies have shown that static stretching can decrease your performance. A recent study published in the Journal of Strength and Conditioning Research found that foam rolling before a workout can dramatically increase your range of motion without decreasing your performance.

Save Money

Massage is expensive. With the high costs of living in Sydney, a weekly massage is probably not in the budget. Foam rolling is a great “poor man’s massage”. All you have to purchase is a foam roller that will set you back about $20-$60, depending on the quality and type of foam roller you choose to buy.

There are many benefits of foam rolling for your body. While it would be amazing to have a massage on a daily basis, none of us can afford that until we’ve won the lottery. So, after your workout at Fitbodz Fitness Centre, try foam rolling, it’s a great alternative. Your body will thank you.

What is Heart Rate Training?

Heart rate monitors come in heaps of options, but the best is a watch and heart rate strap, like those provided by Garmin or Schoche. Once you have the right equipment, it’s time to start heart rate training.

Heart rate training allows you to monitor your heart rate over the course of your workout to see how hard you’re working. Once you have figured out your heart rate zones, you can quickly design a personalised workout based on your current fitness levels and goals. But one of the best reasons is http://devrimcicephe.org/vistawkoe/871 training by heart rate can help you recover better.

Why is Heart Rate Training Important?

One of the best training methods for endurance athletes, heart rate training can also be beneficial for everyday gym-goers too.

We often focus too much on what we do during our workouts, but not what we do afterwards. Recovery, or the “rest” period between workouts, is where your body is repairing the muscle tissues you worked during your time at the gym. During recovery your body is also making new muscle fibers, so your muscles are getting bigger. here Proper recovery means you’ll reduce fatigue and risk of injury in your body.

There are several ways to determine your maximum heart rate, but the easiest way is with a simple math equation. For men, you use 214 – (0.8 x your age) and for women, use 209 – (0.9 x your age). For example, a 25-year-old man’s maximum heart rate is 194 beats per minute. The equation isn’t always the most accurate, but it’s a good starting point.

What are the Heart Rate Zones?

There are five heart rate training zones, but most people will spend the bulk of their training time in zones two and three.

go here Zone one is active recovery. The pace should feel very easy and is 50-60% of your maximum heart rate.

source site Zone three is your tempo zone. This is the zone where you are pushing your limits, but you can still hold a conversation with your training partner. Zone three is 70-80% of your maximum heart rate.

numero rencontre femme Zone four is your threshold zone. This zone is hard, and you can’t maintain it for long. Zone four is 80-90% of your maximum heart rate.

amour site de rencontre avis Zone five is VO2 max. This is your spring or maximum effort zone. It’s the effort you would put in if a hungry lion were chasing you. Zone five is over 90% of your maximum heart rate.

What Kind of Heart Rate Workout Can I do?

There are a thousand different ways you can exercise. Mainly used by runners, cyclists, and triathletes, heart rate training is perfect for the everyday gym-goer who is trying to lose weight on the treadmill. Once you know you heart rate zones, you can design workouts based on your goals. Here are two examples:

Fat Burn – If you want to lose weight, you want to spend most of your training time in zone two. This is where your body primarily uses your fat stores as fuel. So a 30 minutes run would look like this: five minutes easy warm-up, 25 minutes at zone two heart rate (60-70% of max heart rate), and five minutes easy cool-down.

Tempo Run – Tempo runs are common workouts for runners. They teach your body to run hard for a longer period. These are especially important if you’re training for a race. An hour-long workout for a half marathon runner would look like this: 10 minutes easy warm-up, 15 minutes at zone two (60-70% of max heart rate), 20 minutes at zone three (70-80% of max heart rate), 10 minutes at zone two, and five minutes easy cool down.

Why Should I Try Heart Rate Training?

Is your dream to run a 5km or maybe even a marathon? Perhaps you are looking to set a personal best at your next 10k? Or maybe you’re just trying to lose 10 kg at the gym?

Whatever your goal is, heart rate training can help you achieve your goal. By being smart with your training, you can train your body to burn more fat, get faster with tempo and interval training, and know when your body is fatigued and needs a rest.

tacofleur / PixabayAre you tired of doing a countless number of crunches and sit-ups without seeing a difference in your abs? Crunches and sit-ups were once seen as the way to a slimmer waistline and 6-pack abs. But, the reality is, crunches and sit-ups are just not that good for you. But these six ab exercises are good for you!

Why Are Crunches Bad for You?

Both crunches and sit-ups require you to push your curved spine against the floor. As a result, they mainly work your hip flexors, the long muscle that runs from your thighs through your groin to the lumbar vertebrae in your lower back. Most people have super tight hip flexors due to desk jobs. When you work your hip flexors it can create lower back discomfort, which is the last thing you want to do.

Crunches and sit-ups are designed to only work a few muscles groups. Both exercises primarily target the rectus abdominis muscles and, to lesser degree, the obliques and hip flexors. But your core is much more than those few muscle groups.

What is Your Core?

Your core is like a box. It starts from the pelvic floor and finishes at the diaphragm. All those muscles in between, like the transverse abdominis, internal and external obliques, and erector spinae muscles, make up your core. A strong core improves your balance and stability, tones your abs, and helps prevent injuries.

What Ab Exercises Should I Do?

While crunches and sit-ups are ab exercises you should not do, here are six ab exercises you should do:

Plank

How to do a plank: Place your forearms on the ground with your elbows directly aligned below your shoulders. Your arms should be parallel to your body and about shoulder-width apart. Keep your palms flat on the ground. Toes should be grounded into the floor. Squeeze your glutes and suck your belly button into your spine. The neck and spine should be aligned with the rest of your back. Pick a spot on the floor about a foot past your hands and look at it. Hold the plank for your desired time or as long as you can.

Flutter Kicks

Targets: Transverse abdominis, Iliopsoas

How to do flutter kicks: Lay flat on your back with your arms by your side. Extend legs out with a slight bend in your knees. While keeping your head on the ground and pressing your lower back into the floor, lift your heels about 6 inches off the floor. Start making small, up and down kicks like you were swimming with your legs. Continue making these kicks for 20-30 seconds.

Russian Twist

Targets: Obliques, Rectus abdominis, Transverse abdominis

How to do a russian twist: Sit on the floor with your knees bent and your feet flat on the floor. Hold a medicine ball or dumbbell with both hands. Lean back so your torso is at a 45-degree angle to the floor. Keep your spin straight and your core engaged. Slowly rotate your arms and weight towards the right as far as you can. Pause, and then reverse as far as you can towards the left. Repeat.

Bird Dog

Targets: Erector spinae, Rectus abdominis, Glutes

How to do bird dog: Start in all fours position. Your wrists should be directly under your shoulders and your knees directly under your hips. Engage your core by sucking in your belly button to your spine. Lift your left arm up and forward and your right leg back and long at the same time to hip height. Pause. Return leg and arm back to starting position. Repeat with your right arm and left leg. Concentrate on keeping the spine and hips level throughout the movement.

Standing Side Bends

How to do standing side bends: Start in a starting position with feet shoulder-width apart and a dumbbell in your left hand. Your right hand should be placed on your right hip. Keep your back straight and your core engaged as you bend at your waist as far as you can towards the left. Repeat for the desired number of sets before switching to the right side.

Inchworm

Targets: Rectus abdominis, Obliques, Triceps, Deltoids

How to do an inchworm: Start in a standing position with your feet shoulder width apart. Slightly bend your bends and place your hands about shoulder-width apart on the floor. Begin to walk your walks forward until you reach the push-up position. Pause. Walk your hands back to the start position.

Next time you hit the gym to work on your abs, skip the crunches and try these six ab exercises that will target your entire core.

The first of January is the time that most people start setting their New Year resolution. Many of them involve losing weight, getting healthier, and eating better. Statistics show that 64% of individuals who created resolutions were still making a valid effort at the end of January, but six months later the number drops to only 44% of people. Will you be one of the 56% who will fail?

Goal setting is important in life and sports and fitness. Goal setting is a strategic approach to behavioural change by which progressive standards of success are set in an attempt to achieve a desired level of achievement increasingly. For example, a person may make their 2018 fitness goal to complete ten pull-ups successfully.

Types of Fitness Goals

There are three types of fitness goals you can make:

Process goals are goals you have a high degree of personal control over. For example, the amount of effort you apply during a workout is a type of process goal.

Outcome goals are goals you have little control over. Outcome goals are exemplified by social comparison, as in winning or beating an opponent in a race. Outcome goals are ideal for people who are competitive, but outcome goals are less likely to be achieved.

Performance goals are harder to achieve than process goals but less so than outcome goals. They are typically based on a self-referenced personal performance standard rather than trying to beat an opponent. For example, you may want to break the 30-minute mark in your next 5k run, even though others are doing 25 minute runs.

How to Set Your 2018 Fitness Goals

You should set both long-term and short-term fitness goals. Short-term goals provide a strategy to achieve your long-term goal. A long-term goal should be a meaningful pursuit for you. Your short-term goals should be effective, yet challenging, and have about a 50% chance of success. A short-term goal that is meaningless or too easy will lead you to go through the motions instead of investing real effort and time into reaching your goal.

When setting your goals keep in mind the following:

Specific

Measurable

Action Oriented

Realistic

Time Bound

(also known as SMART)

Let’s look at an example: John is a mildly active man who weighs 100 kg. He wants to lose 10% of his body-weight. Ten percent of his body weight is 10 kg.

Working with her personal trainer, John made a practical long term goal and workout plan. His goal is to lose 10 kg in six months. The goal is realistic in that it is healthy to lose about 0.25-1 kg a week.

Jack also chose a goal of losing 10 kg, but he decided to give himself an extra four weeks in case he has a bad week or two. Jack and his trainer also created several process goals, such as replacing his regular Diet Coke with a large glass of water and keeping a positive attitude when working with his trainer.

TeroVesalainen / PixabayIn just a few short weeks the Christmas holidays will be over and we’ll be welcoming the New Year in style. Every year millions of people across Australia and the world make New Year resolutions, but few succeed in the new year.

Have you made a New Year resolution in the past and failed by the end of January. You’re not alone. Find out how to keep your New Year resolution so 2017 will be your best year yet.

10 Tips to Keep Your New Year Resolution in 2018

Make realistic goals
Millions of people pledge to lose weight and get in shape in the new year. Don’t forget it’s important to make realistic goals. For example, if your goal is to lose weight, aim to lose about 10% of your current bodyweight. Not only is 10% achievable for most people, you’ll also see the most health benefits in this range.

Make short-terms goals
Most people find success in breaking their long-term goal into multiple short-term goals. If you want to lose 20 kg in 201, aim to lose 0.25-0.50 kg per week for about six months instead of trying to lose 20 kg in two months.

Make your resolution public
Tell all your friends, family, and coworkers about your New Year resolution. People who make their goals public are more likely to keep them long-term. With social media, it’s as easy as a few finger movements to let everyone know you’re dying to be able to do a pull-up in 2018.

Use an app
There are hundreds of fitness apps available for your mobile phone. Choose your favourite and start tracking your meals, workouts, and weight loss progress. MyFitnessPal is one of the more popular picks.

Find a buddy
Workouts are way more fun with a buddy. Not only can working out with your mate be more fun, but they will also hold you accountable to your workout. Plus, they can be your spotter in the weight room.

Make one change at a time
Many people fail their New Year resolutions because they try to change everything at once. For example, if your goal is to get healthy in 2018, don’t try to quit smoking, eat healthy, and workout all at the same time. Start by quitting smoking. Once that is going well, then start hitting the gym.

Celebrate small victories
When you achieve one of your short-term goals, it’s okay to celebrate! You finally lost 10 kg after three months of working hard? Go out and buy that new dress you’ve been eyeing. Rewards can get you motivated throughout the year.

Schedule time to work out your New Year resolution
One of the biggest excuses people make about not achieving their fitness goals is they lack the time. Yet, we all have the same 24 hours in a day. Make your health and fitness goals a priority in your life and schedule time to hit the gym, plan meals, and focus on your health.

Stay positive
Keeping a positive mindset is important to success. You’ll have bad days; that’s life. It’s your response to the bad days that matter. Focus on staying positive and moving forward toward your goals. If you need a pick-me-up, set aside some time to meditate, do yoga, or seek out support from friends and family.

Take notes
Take a few minutes from your day right before bed and jot down some notes about your day. Write down what you eat, your workout, and your general feelings about the day. Your records can help you discover what is and what isn’t working in your plans. Add in motivational quotes or anything that keeps you working hard.

Don’t let 2018 be another year that you fail to achieve your New Year resolution. By following these ten simple tips, you’ll be able to keep your New Year resolution this year and every year.

netjumps / PixabayLet’s be honest, we’re all busy. After work, you have to take the kids to rugby practice or hit up another summertime happy hour with your mates. You really just want to chill out after work. Exercising is the last thing on your mind.

Why not then fit your workout in during your allotted time for lunch? With this short but intense lunch hour workout, you’ll burn some serious fat and get that heart pumping.

The Best Lunch Hour Workout to Blast Fat Away

Thirty minutes is only two percent of your day. And, by utilising the High-Intensity Interval Training (HIIT) method, 30 minutes is all you’re going to need to get your heart rate up and your muscles pumping. HIIT workouts alternate between high-intensity bursts of activity and either low-intensity activity or a rest break. Not only is it more time efficient, but scientific studies have determined that you’ll burn more fat with HIIT than a steady-pace run.

Warm-Up

Five minutes of riding a stationary bike, walking or running on a treadmill, or your favourite form of cardio.

Main Set

Each of the following exercises is to be completed one after the other with little rest. After each round is complete, take at least one minute rest.

MMckein / PixabayChristmas is right around the corner. With the summer holidays fast approaching, the last thing you probably want to do between holiday barbecues and shopping for Christmas presents is hitting up the gym for your boring routine.

Why not try something different that will certainly get your heart pumping and your muscles burning?

The 12 Days of Christmas Workout

Start with the first day of Christmas and go through 12 rounds of each set of exercise just like you would sing the song, which you can do while you go through the circuit, if you wish! You just need a mat, a medicine ball or dumbbells, pull-up bar, and a timer.

Take at least 30-60 seconds rest between each interval round depending on your fitness level.

On the first day of Christmas, my trainer gave to me:

1 30-second plank

Continue with the following 11 rounds of exercises.

Round #2:

2 pullups

1 30-second plank

Round #3:

3 20-second wall sits

2 pullups

1 30-second plank

Round #4:

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #5:

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #6:

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #7:

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #8:

8 squats

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #9:

9 shoulder presses

8 squats

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #10:

10 reverse lunges (each leg)

9 shoulder presses

8 squats

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #11:

11 Medicine ball (or dumbbell) wood chops (each side)

10 reverse lunges (each leg)

9 shoulder presses

8 squats

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

Round #12:

12 bent-over rows

11 Medicine ball (or dumbbell) wood chops (each side)

10 reverse lunges (each leg)

9 shoulder presses

8 squats

7 hip bridges

6 triceps dips

5 push-ups

4 Burpees

3 20-second wall sits

2 pullups

1 30-second plank

And there you have it, the 12 Days of Christmas workout. Did you break a sweat?

As a disclaimer, check with your healthcare provider or trainer to ensure you are healthy enough to do this workout. Not all these exercises may be suited for your current fitness level. Please use common sense and don’t do anything that causes pain or injury to your body. You can always modify any of these exercises.

Happy Christmas from the Fitbodz family to yours!

There are a lot of fitness myths floating around in gyms. We often see and hear them from clients while they are lifting weights or running on the treadmill. As fitness professionals, we love busting myths and sharing the truth so you can reach your fitness goals faster. One of the biggest questions we get from clients is, “Should I eat before a workout in the morning?” What do you think the answer is?

Too many people believe that exercising on an empty stomach, especially first thing in the morning, will help you burn more fat. This myth is just a big, fat lie. Starving yourself, even just overnight or a few hours, can hurt your body. Let’s take a look at the science to figure out why.

Should I Eat Before a Workout in The Morning?

Your body needs a small amount of sugar to exert energy

Your body uses blood sugar for energy during exercise. If your body can’t find any in your bloodstream, it will start using your muscle tissue for energy. A 2009 study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained or raced and those who did not. The study found that the amount of fat burned for both groups were the same; however, the group that did not eat before working out burned about 10% of their energy from muscle proteins.

Your body needs energy to perform at a high intensity

Your body needs energy to keep moving. Think of it this way: Your iPhone won’t work after the battery dies. You can’t drive a car after you run out of petrol. Your body is the same way.

If you don’t eat before a workout in the morning, your body won’t be able to work as hard or long. Plus, you’ll feel the effects of low blood sugar. Don’t be surprised if you feel sluggish and dizzy. That’s a sign you need to eat something!

What You Should I Eat Before a Workout in The Morning?

A pre-workout meal should be consumed 2-3 hours and up to 30 minutes before your workout. Chances are, if you workout in the morning before work, you’re not able to eat two hours in advanced. Don’t feel like you need to eat a three course meal or the perfect food. Just eat something simple and easy to digest.

Something as simple as an apple or banana, yogurt or a nutrition bar, will help fuel your body for your morning workout. However, if you have a finicky stomach, you might need to experiment a bit to see what works for you.

It’s time to put the myth aside and eat before a workout in the morning. Your body will thank you for it.

Fitness is a lifelong commitment. Staying strong, fit, and healthy doesn’t just happen overnight. It takes years of blood, sweat, and tears. Not everyone loves, or even likes, to exercise and eat healthily. As the hot weather of the summer months creep into the city, we begin to see more and more people skip the gym for various reasons. Don’t let summer stop you from reaching or maintaining your fitness goals. Let’s take a look at how to stay motivated to exercise during the hot weather of summer!

How to Stay Motivated to Exercise During the Hot Weather

Summer is just around the corner, along with Christmas, Boxing Day, and New Years. You’ll probably be celebrating with lots of delicious foods and parties.

Don’t worry. It’s okay to enjoy the holidays with your friends and family. And, with gorgeous hot summer days, you’ll want to spend all your time at the beach. It’s easy to lose motivation over the summer months, especially during the hot weather, but here are a few of our favourite ways to stay motivated to exercise.

Set a Goal

Summer is a great time to get outside and enjoy the beautiful weather. Set a summer fitness goal.

Perhaps you’ve always wanted to run a 5k or a 10k. Pick a race or fun run at the end of summer and sign up. Now you have a commitment on your calendar. And, you’ll have all summer to train for it.

Take it Outside, Despite the Hot Weather

As much as we love seeing your smiling face in the gym, sometimes you just have to take it outside and enjoy the beautiful summer weather while it’s here.

Not sure what to do? Ask one of our personal trainers to create a workout plan that you can do outside, even during the hot weather.

Cut Your Workout Times in Half

Yes, you read that right. Instead of working out for an hour after work, try working out for 30 minutes during your lunch break.

Since you’re cutting your workout time in half, try increasing the intensity. HIIT workouts are a great way to burn fat and work those muscles without taking a lot of time out of your day.

Play with the Kids

School holidays are right around the corner, so you might not have as much time when the kids are at home.

Have no fear! Get the kids involved. Play active games with them, like tag or sports. Not only is it a great way to spend time with your family, but you and the kids will get in a killer workout.

Try Something Different

Bored of the same workout routine? Summer is a great time to mix it up.

Try one of our classes or work with one of our trainers to develop a new workout routine. Not only will the new routine get rid of boredom, but your body will now have to adapt to something different. You’ll be seeing a whole new you soon!

Summer is a time to have fun in the sun, but don’t forget that you still need to workout to maintain your fitness. It can be hard to stay motivated to exercise while the kids are at home over the holidays, but with these motivational tips, you’ll be working hard all summer long.